WOD

Tuesday 27/09/16

A) 3 x Max Effort Toes to Bar (Strict Advanced)

B) AMRAP 20 mins: 
100 Double Unders
30m Walking Lunge

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Monday 26/09/16

A) Front Squat 5-5-5-5-5

B) Death By Push-up

With a continuously running clock perform:
1 Push-up in the first min,
2 Push-ups in the second min
3 Push-ups in the third min

Continuing this for as long as you are able.

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Saturday 24/09/16

A) Weighted Ring Dip 5-5-5-5-5

B) For time:
100 Double Unders
25 Handstand Push-ups
25 Deadlifts 102/70kg
50 Box Jump Overs 24/20″

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Friday 23/09/16

A) Back Squat 20RM

B) 21-15-9 reps for time of:
Bar Facing Burpees
Overhead Squat 43/30kg
Chest to Bar Pull-up

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Thursday 22/09/16

A) Double Unders : Max Set

B) Clean 3-3-3-3-3-3-3

C) EMOM 10 mins:
ODDS 10 Power Cleans 60/40kg
EVENS 15 AbMat Sit-ups

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Wednesday 21/09/16

A) 5 min Plank hold

B) “Dirty Thirty”

For time:
30 Box Jumps 24/20″
30 Jumping Pull-ups
30 Kettlebell Swings 16/12kg
30 Lunges
30 Knees To Elbows
30 Push Press 20/15kg
30 Back Extensions
30 Wall Balls 9/6kg
30 Burpees
30 Double Unders

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Tuesday 20/09/16

A) Push Jerk 5-5-5-5-5

B) AMRAP 15 mins: 
2 Rope Climbs, 15 ft
20 Wall Balls 9/6kg, 10/9 ft
Run 200m

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Monday 19/09/16

A) Front Squat 5-5-3-3-1-1-1

B) AMRAP 12 mins: 
3 Front Squats 70/47kg
6 Toes to Bar
9 Push-ups

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Saturday 17/09/16

A) Power Snatch 5-5-5-5-5

B) 5 rounds for time of:
10 Hang Power Snatch 43/30kg
10 Ring Dips
200m Sandbag Run 30/15kg

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Friday 16/09/16

“Fight Gone Bad”

3 rounds for max reps of:
1 min Wall Balls 9/6kg, 10 ft
1 min Sumo Deadlift High Pull 35/25kg
1 min Box Jumps 20″
1 min Push Press 35/25kg
1 min Row (calories)
Rest 1 min

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Sam 0438 780 673
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